Week 45 | November 2021
MONDAY
November 8, 2021
I believe in YOU.
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GS20
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GS40
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GS60
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GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 rounds for time
Run x 200 meters
Alternating DB snatch x 12 reps
DB goblet thruster x 9 reps
Down up x 6 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Run x 200 meters
Alternating DB snatch x 12 reps
DB goblet thruster x 9 reps
Down up x 6 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
3 sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 10-15 reps / double under x 50 reps or single under x 80 reps / crossbody v up x 30 reps / high knee x 30 reps
Substitution for alternating DB snatch x 12 reps:
High knee x 50 reps / mountain climber x 50 reps
Substitution for DB goblet thruster x 9 reps:
Plank jack x 9 reps / floor touch to jump x 9 reps
Calorie on any machine x 10-15 reps / double under x 50 reps or single under x 80 reps / crossbody v up x 30 reps / high knee x 30 reps
Substitution for alternating DB snatch x 12 reps:
High knee x 50 reps / mountain climber x 50 reps
Substitution for DB goblet thruster x 9 reps:
Plank jack x 9 reps / floor touch to jump x 9 reps
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet thruster:
https://youtu.be/UmDpoESveOo
Down up:
https://youtu.be/E-gzFtuecIs
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/oNGTVMs3O6g
DB goblet thruster:
https://youtu.be/UmDpoESveOo
Down up:
https://youtu.be/E-gzFtuecIs
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 20 minutes
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 20 minutes
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
Part B)
5 sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/oNGTVMs3O6g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets
Back squat x 10 reps + 10 second pause on last rep @ 65-75%
1 Set
Back squat x 10 reps @ 75-85%
Rest as needed between sets
Back squat x 10 reps + 10 second pause on last rep @ 65-75%
1 Set
Back squat x 10 reps @ 75-85%
Rest as needed between sets
Part B)
3 rounds for time
Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs
Run x 400 meters
Double DB snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs
Part C)
5 sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for back squat x 10 reps:
Every 3 minutes for 15 minutes (5 sets)
DB deadlift x 10 reps
DB hang power clean x 8 reps
DB front squat x 6 reps
Glute bridge hold x 20-30 seconds
Rest remaining time of each set
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
Every 3 minutes for 15 minutes (5 sets)
DB deadlift x 10 reps
DB hang power clean x 8 reps
DB front squat x 6 reps
Glute bridge hold x 20-30 seconds
Rest remaining time of each set
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/HsnyHv61qMo
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
(3 snatch balance + 3 overhead squat) x 2 reps @ 55-65%
Rest 60-90 seconds between sets
(3 snatch balance + 3 overhead squat) x 2 reps @ 55-65%
Rest 60-90 seconds between sets
Part B)
2 Sets
Back squat x 10 reps + 10 second pause on last rep @ 65-75%
1 Set
Back squat x 10 reps @ 75-85%
Rest as needed between sets
Back squat x 10 reps + 10 second pause on last rep @ 65-75%
1 Set
Back squat x 10 reps @ 75-85%
Rest as needed between sets
Part C)
3 rounds for time
Run x 400 meters
Hang power snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Run x 400 meters
Hang power snatch x 12 reps
Thruster x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part D)
5 sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Toe touch x 20 reps
Hollow hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
Calorie on any machine x 15-20 reps / double under x 100 reps or single under x 150 reps / crossbody v up x 50 reps / high knee x 50 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Toe touch:
https://youtu.be/MnuowLijWGM
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
(1 pause at knee power clean + 1 front squat + 1 split jerk) x 2 reps @ 60-70%
Rest 60 seconds between sets
(1 pause at knee power clean + 1 front squat + 1 split jerk) x 2 reps @ 60-70%
Rest 60 seconds between sets
Part B)
6 sets
Back rack reverse lunge x 8 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a moderate to heavy weight for your back rack reverse lunges
Back rack reverse lunge x 8 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a moderate to heavy weight for your back rack reverse lunges
Part C)
5 sets
Against a 90 second clock
Back squat x 10-20 reps
Banded press x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Back squat x 10-20 reps
Banded press x max reps in remaining time
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4
Front squat:
https://youtu.be/-_Nw3jP6J1w
Split jerk:
https://youtu.be/sHT50XslTBc
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Back squat:
https://youtu.be/HsnyHv61qMo
Banded press:
https://youtu.be/JxTCzbS3OFQ
https://youtu.be/6Q5zdR0wiw4
Front squat:
https://youtu.be/-_Nw3jP6J1w
Split jerk:
https://youtu.be/sHT50XslTBc
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Back squat:
https://youtu.be/HsnyHv61qMo
Banded press:
https://youtu.be/JxTCzbS3OFQ
TUESDAY
November 9, 2021
You Get What You Give.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
DB deadlift x 30 reps
Assisted banded push up x 20 reps
DB bent over row x 10 reps
Air squat x 30 reps
DB bent over row x 10 reps
Assisted banded push up x 20 reps
DB deadlift x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB deadlift x 30 reps
Assisted banded push up x 20 reps
DB bent over row x 10 reps
Air squat x 30 reps
DB bent over row x 10 reps
Assisted banded push up x 20 reps
DB deadlift x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
3 sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for DB deadlift x 30 reps:
Deadlift jump x 30-60 reps
Substitution for assisted banded push up x 20 reps:
Elevated push up x 20 reps
Substitution for DB bent over row x 10 reps:
Push up x 10 reps
Deadlift jump x 30-60 reps
Substitution for assisted banded push up x 20 reps:
Elevated push up x 20 reps
Substitution for DB bent over row x 10 reps:
Push up x 10 reps
MOVEMENT DEMOS
DB deadlift:
https://youtu.be/vApb63rw1_Q
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Air squat:
https://youtu.be/aCsSvnjockk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/vApb63rw1_Q
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Air squat:
https://youtu.be/aCsSvnjockk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Air squat x 100 reps
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Air squat x 100 reps
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Part B)
4 sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Air squat:
https://youtu.be/aCsSvnjockk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Air squat:
https://youtu.be/aCsSvnjockk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds
Rest as needed
Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds
Rest as needed
Part B)
For time
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Part C)
4 sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps
Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds
Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps
Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds
Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Hanging knee raise hold:
https://youtu.be/tVrk5193mIU
Deadlift:
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/FcQ1t9hUL5M
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Hanging knee raise hold:
https://youtu.be/tVrk5193mIU
Deadlift:
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
Pause at knee power clean x 3 reps + hang power clean x 2 reps + push jerk x 1 rep @ 60-70%
Rest 90 seconds between sets
Pause at knee power clean x 3 reps + hang power clean x 2 reps + push jerk x 1 rep @ 60-70%
Rest 90 seconds between sets
Part B)
3 sets
Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds
Rest as needed
Strict pull up x 10 reps
Banded straight arm lat pulldown x 20 reps
Hanging knee raise hold x 10-30 seconds
Rest as needed
Part C)
For time
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Deadlift x 40 reps
Push up x 30 reps
Strict pull up x 20 reps
Bike x 50 calories
Strict pull up x 20 reps
Push up x 30 reps
Deadlift x 40 reps
Time cap: 20 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Part D)
4 sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Side plank hold x 30 seconds each side
Flutter kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps
Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds
Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
DB seesaw bent over row x 12 reps / half push up hold x 20-30 seconds / supine bent over row x 12 reps
Substitution for hanging knee raise hold x 10-30 seconds:
Tuck hold x 30-40 seconds
Substitution for strict pull up x 20 reps:
Bent over row or DB bent over row x 20 reps / DB upright row x 20 reps / KB swing x 20 reps
MOVEMENT DEMOS
Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Hanging knee raise hold:
https://youtu.be/tVrk5193mIU
Deadlift:
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/6Q5zdR0wiw4
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Hanging knee raise hold:
https://youtu.be/tVrk5193mIU
Deadlift:
https://youtu.be/lXUUM1itAkU
Push up:
https://youtu.be/A0kHvANcgZk
Side plank hold:
https://youtu.be/w4T-jS5DQvY
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Snatch press x 3 reps @ 55-65%
Overhead hold x 30-40 seconds
Rest 60 seconds between sets
Snatch press x 3 reps @ 55-65%
Overhead hold x 30-40 seconds
Rest 60 seconds between sets
Part B)
4 sets
Hip thrust x 8 reps @ 65-75%
Hip thrust iso hold x 30-40 seconds
Rest 2 minutes between sets
Hip thrust x 8 reps @ 65-75%
Hip thrust iso hold x 30-40 seconds
Rest 2 minutes between sets
Part C)
3 sets
DB snow angel x 8 reps
DB wrist curl x 8 reps
Rest 30 seconds
Cuban rotation x 8 reps
DB bent over YTA x 8 reps
Rest 60 seconds
DB snow angel x 8 reps
DB wrist curl x 8 reps
Rest 30 seconds
Cuban rotation x 8 reps
DB bent over YTA x 8 reps
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch press:
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
WEDNESDAY
November 10, 2021
Hey Warrior. Keep Going.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
DB goblet squat x 10 reps
DB front rack reverse lunge x 10 reps
DB swings x 10 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB goblet squat x 10 reps
DB front rack reverse lunge x 10 reps
DB swings x 10 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck dragonfly x 20 reps
Rest 30 seconds
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck dragonfly x 20 reps
Rest 30 seconds
Modifications
Substitution for DB box step over x 5 / 10 reps:
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps
MOVEMENT DEMOS
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Push press x 10 reps
Rest 3 minutes
As many rounds as possible in 5 minutes
DB box step over x 5 reps
Front rack reverse lunge x 4 reps
Push press x 5 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Push press x 10 reps
Rest 3 minutes
As many rounds as possible in 5 minutes
DB box step over x 5 reps
Front rack reverse lunge x 4 reps
Push press x 5 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
Part B)
5 sets
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Rest 30 seconds
Modifications
Substitution for DB box step over x 5 / 10 reps:
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps
DB box step up x 5 / 10 reps / box step up x 5 / 10 reps / jumping air squat x 10 / 20 reps / jumping lunge x 10 / 20 reps
MOVEMENT DEMOS
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds
Rest remaining time of each set
Part B)
As many rounds as possible in 10 minutes
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps
Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 75lbs
Level 3: DB: 35lbs / BB: 85lbs
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps
Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 75lbs
Level 3: DB: 35lbs / BB: 85lbs
Part C)
5 sets
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Rest 30 seconds
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Rest 30 seconds
Modifications
Substitution for front squat x 8 reps:
DB front rack lunge x 10 reps / DB lateral lunge x 10 reps
Substitution for DB box step over x 10 reps:
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps
DB front rack lunge x 10 reps / DB lateral lunge x 10 reps
Substitution for DB box step over x 10 reps:
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded air squat:
https://youtu.be/aCsSvnjockk
Banded squat hold:
https://youtu.be/3_Ehm97Fkv4
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
https://youtu.be/-_Nw3jP6J1w
Banded air squat:
https://youtu.be/aCsSvnjockk
Banded squat hold:
https://youtu.be/3_Ehm97Fkv4
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Push press:
https://youtu.be/cEwY4LL-hgU
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Power snatch x 3 reps + hang snatch x 2 reps @ 55-65%
4 sets
Power snatch x 2 reps + hang snatch x 1 rep @ 65-75%
Rest 90 seconds between sets
Power snatch x 3 reps + hang snatch x 2 reps @ 55-65%
4 sets
Power snatch x 2 reps + hang snatch x 1 rep @ 65-75%
Rest 90 seconds between sets
Part B)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 60%
Banded air squat x 16 reps
Banded squat hold x 30 seconds
Rest remaining time of each set
Part C)
As many rounds as possible in 10 minutes
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps
Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 85lbs
Level 3: DB: 35lbs / BB: 105lbs
DB box step over x 10 reps
Front rack reverse lunge x 10 reps
Shoulder to overhead x 10 reps
Level 1: DB: 15lbs / BB: 65lbs
Level 2: DB: 25lbs / BB: 85lbs
Level 3: DB: 35lbs / BB: 105lbs
Part D)
3 sets
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Rest 30 seconds
Atomic sit up x 20 reps
Rest 10 seconds
Plank hip tap x 20 reps
Rest 10 seconds
Tuck Dragonfly x 20 reps
Rest 30 seconds
Modifications
Substitution for DB box step over x 10 reps:
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps
DB box step up x 10 reps / box step up x 10 reps / jumping air squat x 20 reps / jumping lunge x 20 reps
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded air squat:
https://youtu.be/aCsSvnjockk
Banded squat hold:
https://youtu.be/3_Ehm97Fkv4
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded air squat:
https://youtu.be/aCsSvnjockk
Banded squat hold:
https://youtu.be/3_Ehm97Fkv4
DB box step over:
https://youtu.be/-YvO_8BXuow
Front rack reverse lunge:
https://youtu.be/08iaUi-B5fM
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Atomic sit up:
https://youtu.be/iZI5825LLAg
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
Tuck dragonfly:
https://youtu.be/G_Mo2iJ05n4
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
Power snatch x 5 reps @ 65-75%
Rest 60 seconds between sets
Power snatch x 5 reps @ 65-75%
Rest 60 seconds between sets
Part B)
4 sets
Overhead squat x 5 reps @ 60-70%
Rest 30 seconds
Overhead squat x 3 reps @ 70-80%
Rest 30 seconds
Overhead squat x 1 rep @ 80-90%
Rest 60 seconds
Overhead squat x 5 reps @ 60-70%
Rest 30 seconds
Overhead squat x 3 reps @ 70-80%
Rest 30 seconds
Overhead squat x 1 rep @ 80-90%
Rest 60 seconds
Part C)
3 sets
Slow plank shoulder tap x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
Slow plank shoulder tap x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/MmHPIjbsW28
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Plank hold:
https://youtu.be/TCZ3BireamU
THURSDAY
November 11, 2021
REST DAY
A NOTE FROM COACH RACHEL
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving
#STAYMOVING DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
November 12, 2021
Feel the fear. Do it anyway.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 10 minutes (2 sets)
Run x 400 meters
DB woman makers x 5-10 reps
Jumping lunge x 10-20 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Run x 400 meters
DB woman makers x 5-10 reps
Jumping lunge x 10-20 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Part B)
Every minute for 4 minutes (4 sets)
DB skull crusher x 12 reps
Every minute for 4 minutes (4 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
DB skull crusher x 12 reps
Every minute for 4 minutes (4 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps
Substitution for DB woman makers x 10 reps:
Burpee high knee x 10 reps
Substitution for DB skull crusher x 12 reps:
Tricep extension x 12 reps
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps
Substitution for DB woman makers x 10 reps:
Burpee high knee x 10 reps
Substitution for DB skull crusher x 12 reps:
Tricep extension x 12 reps
MOVEMENT DEMOS
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 25 minutes (5 sets)
Run x 400 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Run x 400 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Part B)
Every minute for 4 minutes (4 sets)
DB skull crusher x 12 reps
Every minute for 4 minutes (4 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
DB skull crusher x 12 reps
Every minute for 4 minutes (4 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps
Calorie on any machine x 12-15 reps / bicycle kick x 60-80 reps / high knee x 50 reps + butt kicker x 50 reps
MOVEMENT DEMOS
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Alternating DB bench press x 20 reps
Deadlift x 10 reps
Banded glute bridge walkout x 20-30 seconds
Rest 2 minutes between sets
Alternating DB bench press x 20 reps
Deadlift x 10 reps
Banded glute bridge walkout x 20-30 seconds
Rest 2 minutes between sets
Part B)
Every 3 minutes for 15 minutes (5 sets)
Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
Every minute for 5 minutes (5 sets)
DB skull crusher x 12 reps
Every minute for 5 minutes (5 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
DB skull crusher x 12 reps
Every minute for 5 minutes (5 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
Modifications
Substitution for row x 250 meters:
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps
MOVEMENT DEMOS
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded glute bridge walkout:
https://youtu.be/ROp6V0tuXQo
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
https://youtu.be/Ect5ALuIFyQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded glute bridge walkout:
https://youtu.be/ROp6V0tuXQo
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Power clean and jerk x 5 reps @ 65%
3 sets
Power clean and jerk x 3 reps @ 75%
2 sets
Power clean and jerk x 1 rep @ 85%
Rest 2 minutes between sets
Power clean and jerk x 5 reps @ 65%
3 sets
Power clean and jerk x 3 reps @ 75%
2 sets
Power clean and jerk x 1 rep @ 85%
Rest 2 minutes between sets
Part B)
3 sets
Alternating DB bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Alternating DB bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Part C)
Every 3 minutes for 15 minutes (5 sets)
Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Row x 250 meters
DB woman makers x 5-10 reps
DB front rack lunge x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
Every minute for 5 minutes (5 sets)
DB skull crusher x 12 reps
Every minute for 5 minutes (5 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
DB skull crusher x 12 reps
Every minute for 5 minutes (5 sets)
Single leg good morning x 8 reps each side
Rest remaining time of each set
Modifications
Substitution for row x 250 meters:
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps
Run x 200 meters / calorie on any machine x 8-10 reps / bicycle kick x 100 reps / high knee x 50 reps + butt kicker x 50 reps
MOVEMENT DEMOS
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Deadlift:
https://youtu.be/lXUUM1itAkU
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
https://youtu.be/qQrIc0Vg37A
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Deadlift:
https://youtu.be/lXUUM1itAkU
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
DB bicep curl to press x 10 reps
DB death march x 10 reps
Banded kickback x 10 reps each side
Rest 60 seconds between sets
DB bicep curl to press x 10 reps
DB death march x 10 reps
Banded kickback x 10 reps each side
Rest 60 seconds between sets
Part B)
5 sets
Deadlift x 6 reps @ 65-75%
Rest 90 seconds between sets
Rest 2 minutes
1 set
Deadlift x max unbroken reps @ 55-65%
Cap at 20 reps
Deadlift x 6 reps @ 65-75%
Rest 90 seconds between sets
Rest 2 minutes
1 set
Deadlift x max unbroken reps @ 55-65%
Cap at 20 reps
Part C)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
IYT x 9-12 reps
Station 2
Bulgarian split squat x 6-9 reps each side
Station 3
Banded kneeling hip thrust x 30-45 seconds
Air squat remaining time of each set
Station 1
IYT x 9-12 reps
Station 2
Bulgarian split squat x 6-9 reps each side
Station 3
Banded kneeling hip thrust x 30-45 seconds
Air squat remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Deadlift:
https://youtu.be/lXUUM1itAkU
IYT:
https://youtu.be/nlUFNi3hROI
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Deadlift:
https://youtu.be/lXUUM1itAkU
IYT:
https://youtu.be/nlUFNi3hROI
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
SATURDAY
November 13, 2021
Fall down seven times. STAND up eight.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Saturday grind time
As many rounds as possible in 4 minutes
Mountain climber twist x 50 reps
DB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
As many rounds as possible in 4 minutes
Down up x 15 reps
DB sumo deadlift high pull x 15 reps
Mountain climber twist x 50 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Rest 60 seconds
3 sets
Banded rows x 10 reps
Banded straight arm lat pulldown x 10 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Mountain climber twist x 50 reps
DB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
As many rounds as possible in 4 minutes
Down up x 15 reps
DB sumo deadlift high pull x 15 reps
Mountain climber twist x 50 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Rest 60 seconds
3 sets
Banded rows x 10 reps
Banded straight arm lat pulldown x 10 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Modifications
Substitution for DB swing x 15 reps:
Floor touch to jump x 15 reps
Substitution for DB sumo deadlift high pull x 15 reps:
Tuck up x 15 reps
Substitution for banded row x 10 reps:
Push up x 10 reps
Substitution for banded straight arm lat pulldown x 10 reps:
Arch snow angel x 10 reps
Floor touch to jump x 15 reps
Substitution for DB sumo deadlift high pull x 15 reps:
Tuck up x 15 reps
Substitution for banded row x 10 reps:
Push up x 10 reps
Substitution for banded straight arm lat pulldown x 10 reps:
Arch snow angel x 10 reps
MOVEMENT DEMOS
Mountain climber twist:
https://youtu.be/cB211wggl4E
DB swing:
https://youtu.be/p40rczrzdrk
Burpee:
https://youtu.be/YbnnsqGosjE
Down up:
https://youtu.be/E-gzFtuecIs
DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
https://youtu.be/cB211wggl4E
DB swing:
https://youtu.be/p40rczrzdrk
Burpee:
https://youtu.be/YbnnsqGosjE
Down up:
https://youtu.be/E-gzFtuecIs
DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
GS40
WARM UP
WORKOUT
Workout Details
Saturday grind time
As many rounds as possible in 8 minutes
Mountain climber twist x 50 reps
DB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
In 8 minutes, build to a heavy
Thruster x 10 reps
Rest 60 seconds
As many rounds as possible in 8 minutes
Down up x 15 reps
DB sumo deadlift high pull x 15 reps
Mountain climber twist x 50 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Rest 60 seconds
3 sets
Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Mountain climber twist:
https://youtu.be/cB211wggl4E
DB swing:
https://youtu.be/p40rczrzdrk
Burpee:
https://youtu.be/YbnnsqGosjE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Down up:
https://youtu.be/E-gzFtuecIs
DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
https://youtu.be/cB211wggl4E
DB swing:
https://youtu.be/p40rczrzdrk
Burpee:
https://youtu.be/YbnnsqGosjE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Down up:
https://youtu.be/E-gzFtuecIs
DB sumo deadlift high pull:
https://youtu.be/zz96TKtWdgc
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
GS60
WARM UP
WORKOUT
Workout Details
Saturday Grind Time
Every 2 minutes for 8 minutes (4 sets)
DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 60 seconds
As many rounds as possible in 8 minutes
Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
In 8 minutes, build to a heavy
Thruster x 10 reps
Rest 60 seconds
As many rounds as possible in 8 minutes
Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps
Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs
Rest 60 seconds
4 sets
Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 60 seconds
As many rounds as possible in 8 minutes
Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
In 8 minutes, build to a heavy
Thruster x 10 reps
Rest 60 seconds
As many rounds as possible in 8 minutes
Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps
Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs
Rest 60 seconds
4 sets
Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Modifications
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps
MOVEMENT DEMOS
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB swing:
https://youtu.be/DWB0TmruJuA
Burpee:
https://youtu.be/YbnnsqGosjE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Down up:
https://youtu.be/E-gzFtuecIs
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
https://youtu.be/EpRYlmjK7HE
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB swing:
https://youtu.be/DWB0TmruJuA
Burpee:
https://youtu.be/YbnnsqGosjE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Down up:
https://youtu.be/E-gzFtuecIs
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
GS80
WARM UP
WORKOUT
Workout Details
Saturday grind time
As many rounds as possible in 8 minutes
Row x 15 calories
Plate overhead lunge x 12 reps
Banded laying lat pulldown x 9 reps
High plank hold x 60 seconds
Rest 60 seconds
Every 2 minutes for 8 minutes (4 sets)
DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 60 seconds
As many rounds as possible in 8 minutes
Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
In 8 minutes, build to a heavy
Thruster x 1 rep
Rest 60 seconds
As many rounds as possible in 8 minutes
Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps
Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs
Rest 60 seconds
4 sets
Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Row x 15 calories
Plate overhead lunge x 12 reps
Banded laying lat pulldown x 9 reps
High plank hold x 60 seconds
Rest 60 seconds
Every 2 minutes for 8 minutes (4 sets)
DB lateral lunge x 6 reps each side
Supine bent over row x 12 reps
Supine bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 60 seconds
As many rounds as possible in 8 minutes
Bike x 15 calories
KB swing x 15 reps
Burpee x 15 reps
Rest 60 seconds
In 8 minutes, build to a heavy
Thruster x 1 rep
Rest 60 seconds
As many rounds as possible in 8 minutes
Down up x 15 reps
KB sumo deadlift high pull x 15 reps
Bike x 15 reps
Level 1: KB: 26lbs
Level 2: KB: 35lbs
Level 3: KB: 53lbs
Rest 60 seconds
4 sets
Banded rows x 20 reps
Banded straight arm lat pulldown x 20 reps
Donkey kick x 10 reps each side
Rest 30 seconds between sets
Modifications
Substitution for row x 15 calories:
Run x 400 meters / calorie on any machine x 15 reps / KB swing x 20 reps / KB sumo deadlift high pull
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps
Run x 400 meters / calorie on any machine x 15 reps / KB swing x 20 reps / KB sumo deadlift high pull
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 300 meters / deadlift x 15 reps / high knee x 100 reps / bicycle kick x 100 reps / crossbody v up x 20 reps / shoulder tap x 80 reps
MOVEMENT DEMOS
Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8
Banded laying lat pulldown:
https://youtu.be/7BBHKYbn4MI
High plank hold:
https://youtu.be/R9BwzAQkZpk
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB swing:
https://youtu.be/DWB0TmruJuA
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
https://youtu.be/nZYZKQBEdm8
Banded laying lat pulldown:
https://youtu.be/7BBHKYbn4MI
High plank hold:
https://youtu.be/R9BwzAQkZpk
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB swing:
https://youtu.be/DWB0TmruJuA
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Banded row:
https://youtu.be/Eq06svMgwAg
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Donkey kick:
https://youtu.be/rzvBdm_BzL8
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
DB plank slide x 20 reps
Rest 15 seconds
Bike x 10 calories
Rest 15 seconds
Slow plank shoulder tap x 20 reps
Rest 30 seconds
DB plank slide x 20 reps
Rest 15 seconds
Bike x 10 calories
Rest 15 seconds
Slow plank shoulder tap x 20 reps
Rest 30 seconds
Part B)
3 sets
(1 back squat + 1 pause back squat @ 2 seconds) x 4 reps
Set 1: 60%
Set 2: 70%
Set 3: 80%
Rest 2 minutes between sets
(1 back squat + 1 pause back squat @ 2 seconds) x 4 reps
Set 1: 60%
Set 2: 70%
Set 3: 80%
Rest 2 minutes between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Back squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/A-dNwGE3OVo
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
November 14, 2021
REST DAY
A NOTE FROM COACH RACHEL
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving